1 recipe Sweet and Tangy Roasted Tomatoes (page 27) or two pints of grape or cherry tomatoes, tossed with olive oil, salt and pepper to taste and roasted on a foil-lined baking sheet at 425 degrees for 45-60 minutes in the oven

4 ounces/120 grams fresh mozzarella, cut into batons

1/2 cup fresh basil

Directions

Adjust an oven rack to the upper third of the oven and preheat it to 450°F/230°C.

Heat the oil in a medium ovenproof skillet until simmering. Add the onion and cook, stirring until soft and translucent, about 5 minutes. Add the garlic and cook until fragrant, 1 minute. Add the quinoa and Parmesan cheese and stir to combine. Then, with a rubber spatula, flatten out the quinoa. Reduce the heat to medium and cook about 10 minutes without stirring to allow the quinoa base to crisp.

While the quinoa cooks, season the eggs with salt and pepper and whisk them in a large bowl. Pour the eggs over the quinoa and dollop the roasted tomatoes evenly over the eggs. Arrange the cheese in a circular pattern over the eggs.

Bake until puffed and set, about 10 minutes. Turn the broiler on and broil until the frittata is puffed and golden and the cheese has begun to char, 3 to 5 minutes. Remove from the oven and allow to rest for at least 5 minutes before serving. Top with basil.

QuinoaDomaineLion is available in Morocco in White, in Red, in Black and in TriColor Quinoa

Nutrient Dense Spicy Quinoa Recipe. Adopting a more plant based diet is a goal of many, but it can be tough to know where to start. Vegan food doesn’t have to be bland and tasteless. On the contrary, vegan food can be some of the most flavorful food you’ve ever tasted. By utilizing the intensity of herbs and spices, you can ramp up the satisfaction and flavor profile of any dish. This can especially be true in regards to preparing seeds and grains that are virtually tasteless by themselves.

Quinoa is different from grains like rice and oats in that it actually is categorized as a complete protein. It is one of the few plant foods that containing all nine essential amino acids. Although quinoa is commonly included in the same conversation as grains, it is botanically more like spinach. Actually it is the seed from a flowering plant.

This unique seed is typically prepared by boiling in combination with water, similar to the preparation commonly used to cook rice. Quinoa can be served a sweet or savory dish, and can serve as a snack, side or a foundation of a dish. Sweeter quinoa dishes can be made with ingredients like cinnamon and pure maple syrup, while savory dishes can be made with ingredients like black pepper and onions. You could even add quinoa into your morning bowl of oats for some added protein and diversity.

A Recipeby Jen Miller

Course Side Dish

Cuisine Mediterranean

Prep Time 20 minutes

Servings 6

Ingredients

3 cups quinoa (use white, red, black or tri-color)

4.5 cups water

1/2 cup pumpkin seeds

1/4 cup hot sauce

3 tbsp olive oil

Sea salt to taste

Cracked black pepper to taste

1 Avocado

1/2 cup Shredded carrots

1 cup Broccoli

1 cup Mushroom

1 cup Cauliflower

Get Ingredients

Instructions

Boil the quinoa and wait till your quinoa has simmered for 15 minutes

Pour ¼ cup of your favorite hot sauce into the quinoa, along with 3 tablespoons of olive oil. Stir adequately until they are evenly coating the quinoa

Using a large measuring cup, scoop 3 cups of quinoa into a large saucepan. Make sure you’ve got plenty of room to combine all of your ingredients when you take the quinoa off the heat. Pour the 4.5 cups of water in with the quinoa. Turn your stove top on high heat. Cover your saucepan with a lid and bring the quinoa to a boil. When the quinoa comes to a roaring boil, reduce the heat to a simmer and continue to cook with the lid on for 15 minutes.

Feel free to peak on your quinoa at the 10 minutes mark to see how much water it has absorbed. Ideally, at the 15 minutes mark, the quinoa will have absorbed all of the water and will appear light and fluffy (similar to rice). Adjust this time as necessary, as every stove top is slightly different.

STEP TWO – COMBINE WET INGREDIENTS

After your quinoa has simmered for approximately 15 minutes, take the lid off and stir with large cooking spatula or spoon. You want to add your wet ingredients to the quinoa first, while it’s hot. This will make it easier for them to combine thoroughly.

Pour ¼ cup of your favorite hot sauce into the quinoa, along with 3 tablespoons of olive oil. Stir adequately until they are evenly coating the quinoa.

STEP THREE – ADD DRY INGREDIENTS

After the wet ingredients are combined, it’s time to add in the dry ingredients. Using your large spatula or kitchen spoon, stir in ½ cup of pumpkin seeds, liberal pinch of sea salt and a hefty sprinkling of pepper. Sea salt and pepper measurements are up to, add them in to taste. For a starting point, aim for a teaspoon of each and work up from there.

STEP FOUR – ADD IN OPTIONAL MIX-INS

A great way to add in some additional nutrition is to pick some favorite veggies and add them into the mix.

Some ingredients that work well in a quinoa bowl are avocado, shredded carrots, broccoli, mushroom and cauliflower.

More ideas on potential add ins include dried fruit, other seeds (sunflower, sesame, poppy), and nuts (macadamia, almonds, cashews, Brazil nuts). If you do not care for hot sauce, you could opt for a marinara sauce to keep the flavor but omit the heat. Substituting in a pesto sauce is a practical swap as well (traditionally made with olive oil, garlic, basil and pine nuts).

STEP FIVE – PORTION OUT AND SERVE

After you’ve reached your desired flavor with your seasonings and toppings, it’s time to eat! Indulge in your nourishing serving of quinoa by spooning each serving into a dinner bowl. Add some fresh herbs like thyme or basil to the top of your bowl for a pop of freshness. Fresh citrus is another way to make your final product pop.

You’re likely to find that this dish has plenty of flavor as is, though! The simple combination of hot sauce, sea salt and pepper elevate the flavor of the quinoa and make for a filling, mouth-watering dish that your whole family and array of guests will love.

There is a multitude of variations on how you can prepare quinoa – this version just packs some added healthy fats and spicy flavor for additional satisfaction. To read more about the health benefits of adding healthy plant based fats into your dishes, check out this feature on 15 Health Benefits of Pumpkin.

Have you prepared quinoa before? If so, what is your favorite way to prepare it? Tell us in the comments below!

This vegan, gluten free, dairy free, filling dish lends itself to a lot of creativity and easy alterations. There are so many possibilities for additional ingredients or healthy swaps for you to cater this meal so that it adheres to your diet and doesn’t aggravate any food sensitivities/allergies. For example, olive oil can easily be replaced with coconut oil, grass fed butter, grape seed oil, macadamia nut oil, etc. Let your mind run wild and be creative with this meal.

Look to rely on this recipe for potlucks, nights entertaining a crowd at your house, family dinners and even on food-prep Sunday. The great thing about this recipe is that it can be tweaked and is not easily messed up. Don’t fret if your measurements are not spot on. You can always add more water or more quinoa during the cooking process if the texture is not ideal.

Suhoor in Ramadan

Suhoor is probably the most difficult and the most important meal of Ramadan. It’s not easy trying to eat a complete and healthy meal into your stomach at 3 am but it’s crucial for these extra long summer fasts. Get more bang for your buck and eat well rounded dishes that are high in fiber, complex carbohydrates, protein and balance it out with lots and lots of hydration. Suhoor should never be overlooked, make sure you give your body what it needs so you can make it through the day.

Our next Ladypreneur Ramadan Recipe submission comes from Sony Singh of Simply Sony Makeup, Hair & Henna. Although she is not fasting herself, she wanted to share a suhoor recipe that helps her get through those early mornings and extra long days.

The reason I love this recipe is it is full of good things! Quinoa is a super food which is amazing, chickpeas are a great source of protein and the fresh herbs and lemon are low fat but super filling and flavorful. With me being a makeup artist and getting up at crazy time in the night (2 am sometimes) I need something to eat before I leave to see clients that wont make me feel too weighed down but will keep me full for the crazy day ahead, as I don’t know when I will eat again for hours. It is so quick to make and can be made the night before.

QuinoaRamadan chickpea & Quinoa Salad

Suhoor

Ingredients

Serves 4-6

1 cup dried quinoa, made according to instructions

a teaspoon jeera (cumin)

a teaspoon garlic powder

15 oz, 425 gram garbanzo beans (chickpeas), drained and rinsed

1 cup grape tomatoes, sliced in half

1/2 cup diced red bell pepper

1 cup English cucumber, diced

2/3 cup red onion or shallots, diced

1 jar (7oz) kalamata olives, pitted and sliced in half (drained)

1/4 cup loosly packed cilantro, chopped

salt & fresh cracked pepper to taste

juice of 1 large lemon

feta cheese (optional)

drizzle of extra virgin olive oil

arugula/spinach (optional)

Directions

In a medium size pot, cook quinoa in a small pot and keep aside

While quinoa is cooking, prepare the remaining ingredients.

In a pot add olive oil and toast jeera seeds until light brown.

Add the onion to sautee and add half of the tomatoes.

At this time add garlic powder so it won’t burn.

Cook for about 1 minute and add chick peas to the pot and mix well.

Once warm remove from heat and season with salt, fresh cracked pepper and the juice of your 1 large lemon.

Add olives, remaining tomatoes and cucumbers to the pot and mix.

Now add the cooked quinoa mixing well and drizzle with olive oil until coated. Taste to make sure seasoning is good and if you wish to add more lemon juice you can. Add feta cheese if you wish.

Serve on a bed of arugula/spinach or as is. Tastes great with little extra lemon juice on top. Add extra virgin olive oil if you wish. This dish can be served warm, at room temperature or chilled.

Sony is a makeup artist in the GTA with a passion to serving her clients and help achieve their desired look. Simply Sony’s motto ‘ let me show you how beautiful you are’.

What is quinoa?

How do you cook Quinoa. The high-protein, gluten-free food. And how do you pronounce it?

It’s high in protein, gluten-free and incredibly versatile. But what exactly is quinoa, why should you eat it, and how do you cook it?

Even if you have never eaten it, it’s very likely that you’ll have come across quinoa in supermarket or on a restaurant menu. A healthy substitute for rice or couscous, it’s become popular enough to warrant the UN naming 2013 ‘International Quinoa Year’.

So, what exactly is quinoa, why is it good for you, and what can you do with it?

What exactly is quinoa and how do you pronounce it?

Pronounced ‘keen-wah’, the part that we eat is

the seeds from the flowering plant chenopodium quinoa, which originated in the Andean regions of South America and has been farmed for food for at least three millennia.

Although it looks similar, and is used as a substitute for, rice and couscous, it’s actually a closer relation of beetroot, chard and spinach. Unprocessed quinoa seeds are naturally bitter, which has the benefit of deterring birds from eating them while they are growing.

Why is quinoa considered healthy?

Firstly, it is a ‘complete protein’, containing all nine amino acids, and has twice the protein content of rice or barley. Additionally, it’s gluten and cholesterol-free, and is a source of calcium, manganese, dietary fiber, iron, zinc and magnesium. It’s also very easy to digest.

How do I cook quinoa?

It can be prepared much like rice. It might need soaking first. Check instructions on the packet. Then boil two cups of water for every cup of the seeds, and simmer for 10-15 minutes. As the seeds cook, they open up and release small white curls of grain. Remove from the heat and allow to stand for 4 minutes. Then fluff up with a fork.

How is quinoa eaten?

After cooking, quinoa should be fluffy but still have a slight ‘crunch’ to it. It has a mildly nutty flavor. It can be used as a substitute cereal. In a salad mixed with leaves or vegetables. As a side dish seasoned with salt, pepper and butter or oil. Or as a rice-like accompaniment to stews, stir-fries or curries. It can also be utilized in the making of vegetarian burgers. Or even as a baking grain to make bread or muffins.

Research.

An international team of scientists, including quinoa breeding experts from Wageningen University & Research, published the complete DNA sequence of quinoa. Quinoa is the food crop that is conquering the world (Nature magazine on 8 February 2017). Quinoa is rich in essential amino acids and nutritional fibres. It does not contain gluten. The crop is important to farmers as it provides a reasonable yield. Even on poor soils. The new knowledge about quinoa DNA is already being used by breeders who are developing quinoa varieties. These grow well in saline soil and still meet the taste requirements of consumers.

DNA

The scientists determined the sequence of the DNA-building blocks of the entire quinoa genome. The total length of the DNA, the ‘genome’, consists over a little over 1.3 billion DNA building blocks (the nucleotides A, C, G or T), divided over 18 chromosomes. Printed on paper this would add up to over 500,000 pages of text.

To map the DNA building blocks, the scientists used a smart combination of various DNA sequencing techniques. While this enabled them to put together ever-larger DNA segments in the computer from the huge amount of DNA information available, it did not lead to the 18 segments which represent the 18 chromosomes. The scientists therefore applied genetic maps that were made by crossbreeding plants to determine how molecular markers were inherited by the offspring. This allowed them to place most of the DNA on 18 large DNA-strains, representing the quinoa chromosomes.

Robert van Loo, expert in quinoa breeding at Wageningen University & Research. He says it was this combination that allowed the scientists to clearly map the DNA. “We were able to determine the location on the chromosome of no less than 85% of the DNA-sequence. This is a major benefit for plant breeders.”

Nutrition Information for this meal

How to Make this breakfast

Preheat the oven to 400°.

Place the quinoa in a fine sieve and place the sieve in a large bowl. Then cover the quinoa with water. Use your hands and rub the grains together for 30 seconds. Then rinse and drain the quinoa. Repeat this procedure twice. Drain the quinoa well and combine it with the coconut milk, 2 tablespoons of water, brown sugar and salt in a medium saucepan and bring it to a boil. Reduce the heat and simmer for 15 minutes or until the liquid is absorbed, while stirring occasionally. Stir the mixture constantly during the last 2 minutes of cooking.

While quinoa cooks, spread flaked coconut in a single layer on a baking sheet. Bake at 400° for 5 minutes or until golden brown. Cool slightly.

Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 tablespoon toasted coconut. Serve it warm.

Like most whole grains, quinoa is surprisingly filling, but if you need more for breakfast, serve with an egg on the side.

Rinse the quinoa and drain well.
Put the quinoa in a dry pan and set on fire.
Stirring leaves you dry quinoa.
When the quinoa as well as dry you pour a little olive oil and stir through.
Toast the quinoa in about 10 minutes until crisp and golden.
Stir occasionally intervening to make the quinoa cooks evenly and puffs and prevent burn in this way.
When you hear the quinoa literally puffing you know that the quinoa is ready.
Taste it first cautious one and if you quinoa crunchy and delicious than you spoon the quinoa on a plate and let cool.

Create a kaleidoscope of color and flavor with these rice paper rolls which are gluten free, low in fat and kilo-joules.

INGREDIENTS

100g (1/2 cup) MoroccoQuinoa®

225ml water

30g palm sugar, finely chopped

5 teaspoons fish sauce

1 tablespoon tamarind puree

1 small garlic clove, crushed

2 teaspoons lime juice

3/4 teaspoon fresh ginger, finely grated

400g beef rump steak

2 green shallots, thinly sliced

12 rice paper sheets, 22cm in diameter

1 long fresh red chilli, thinly sliced diagonally

12 large fresh mint leaves

150g bean sprouts

12 fresh coriander sprigs Select all ingredients

METHOD

Step 1

Place MoroccoQuinoa® and 185ml (3/4 cup) water in a saucepan over medium-low heat. Bring to a simmer. Simmer, stirring, for 10-12 minutes or until quinoa is tender. Cool slightly.

Step 2

For sauce, place sugar, fish sauce, tamarind, garlic and remaining water in a saucepan over medium-low heat. Cook, stirring, for 3 minutes. Simmer for 2 minutes or until thickened slightly. Transfer to a bowl. Stir in juice and ginger. Cool.

Stir shallot and 3 tsp sauce into quinoa. Dip 1 rice paper sheet in cold water for 10 seconds or until starting to soften. Drain on a clean tea towel. Place on a work surface. Place 2 chilli slices and a mint leaf along centre. Top with a little quinoa mixture, bean sprouts, steak and coriander. Fold in ends. Roll up firmly to enclose filling. Repeat with remaining sheets. Serve with the remaining dipping sauce.

NUTRITION

1618 kj

ENERGY

8g

FAT TOTAL

2g

SATURATED FAT

3g

FIBRE

33g

PROTEIN

43g

CARBS (TOTAL)

All nutrition values are per serve

NOTES

For a tasty Asian dressing, combine a little of the leftover tamarind with lemon juice, fresh lemongrass, brown sugar and fish sauce.